Even after your baby is born, your stomach may look larger than before your pregnancy. And exercising may feel like the last thing you want to do. However, to tone your abdominal muscles and get back into shape, start with gentle exercises and move on to more challenging ones as you recover. Generally, it is safe to start exercising your abdominal muscles between four and eight weeks after giving birth. Talk to your doctor before trying any new exercises.
Test Your Belly
Before trying any abdominal exercise, make sure your stomach is ready. During pregnancy, your abdominal muscles separate. To determine if your stomach has healed, measure the gap. Lie down on your back with your feet flat on the floor and your knees bent. With your left hand, put light pressure on your stomach directly above your belly button. Take a deep breath -- as you breathe out, lift your shoulders and head off the ground and slide your right hand to your knee. Your abdominal muscles will contract, as if you are doing a situp. Place the tips of your fingers in the center of your abdominal muscles, where you will feel a slight separation running down the center of your stomach. If the separation is more than three fingers wide, you're not ready to exercise your abs. If the separation is smaller than that, start with gentle abdominal exercises.
Pelvic Tilt
Lie down on your back, putting both feet on the ground and bending your knees. Tilt your pelvis up as you tighten your butt and abdominal muscles. Press the curve of your lower back against the ground. Hold for three seconds, then release. Start with three or four repetitions, working your way up to 10 repetitions when you feel ready.
Leg Slide
Lie down on your back and bend your knees, putting both feet on the ground. Breathe in, then engage your abs and press the curve of your lower back against the ground as you exhale. Slowly straighten your knees to extend your legs -- continue until your back begins to arch, then pull them back to the original position. Repeat 10 times.
Abdominal Breathing
Proper breathing technique can strengthen and tone your abdominal muscles. Lie in a bed or on a couch with your knees bent. Allow your body to relax as you put your hands on your lower stomach. Close your eyes as you concentrate on breathing. As you inhale, allow your abdomen and hand to rise up toward the ceiling. Hold this position for five counts, then exhale as your abdomen and hand fall back down again. Hold for five counts, then repeat the entire exercise five times.
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